How Long Should You Hold a Plank and Do They Burn Belly Fat? (2023)

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  • How Long Should You Hold a Plank and Do They Burn Belly Fat? (3)


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Audio('');\n self.resultAudio = new Audio('');\n self.errorAudio = new Audio('');\n self.closeAudio = new Audio('');\n self.permissionGuide = doc.querySelector('#spchp');\n self.permissionGuideClose = doc.querySelector('#spchpx');\n self.permissionGuideTimer = null;\n\n self.onEscKeyDown = function (e) {\n if (e.code !== 'Escape') {\n return;\n }\n\n self.recognition.stop();\n self.sendBeacon('keybrd', 'voicesearch_cancel_esc'); // The clean up should put inside closePanel() instead of here,\n // or func won't be cleaned up if user close panel with btn or overlay\n\n self.closePanel(self);\n };\n\n if (self.isBrowserSupported()) {\n var SpeechRecognition = win.SpeechRecognition || win.webkitSpeechRecognition;\n var SpeechGrammarList = win.SpeechGrammarList || win.webkitSpeechGrammarList;\n var speechGrammar = '#JSGF V1.0;';\n self.recognition = new SpeechRecognition();\n var speechRecognitionList = new SpeechGrammarList();\n\n if (speechRecognitionList.addFromString) {\n speechRecognitionList.addFromString(speechGrammar, 1);\n }\n\n self.recognition.grammars = speechRecognitionList;\n self.recognition.continuous = false;\n self.recognition.lang = self.config.speechLang;\n self.recognition.interimResults = false;\n self.recognition.maxAlternatives = 1;\n /* Listeners */\n\n if (self.voiceButton) {\n self.voiceButton.onclick = function () {\n self.recognition.start();\n\n if (self.permissionGuideTimer) {\n win.clearTimeout(self.permissionGuideTimer);\n }\n\n self.permissionGuideTimer = win.setTimeout(function () {\n if (!self.isRecognitionStart) {\n self.showPermissionGuide(self);\n }\n }, 300); // Also close when pressing esc\n\n doc.addEventListener('keydown', self.onEscKeyDown);\n self.sendBeacon('clk', 'voicesearch');\n };\n }\n\n if (self.speechButton) {\n self.speechButton.onclick = function () {\n if (!self.isRecognitionStart) {\n self.recognition.start();\n self.sendBeacon('clk', 'voicesearch_panel_mic_restart');\n } else {\n 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function (event) {\n // The SpeechRecognitionEvent results property returns a SpeechRecognitionResultList object\n // The SpeechRecognitionResultList object contains SpeechRecognitionResult objects.\n // It has a getter so it can be accessed like an array\n // The first [0] returns the SpeechRecognitionResult at the last position.\n // Each SpeechRecognitionResult object contains SpeechRecognitionAlternative objects that contain individual results.\n // These also have getters so they can be accessed like arrays.\n // The second [0] returns the SpeechRecognitionAlternative at position 0.\n // We then return the transcript property of the SpeechRecognitionAlternative object\n // console.log('Confidence: ' + event.results[0][0].confidence);\n self.speechResult = event.results[0][0].transcript;\n /* Punctuation Handling: Check last character and strip it if necessary */\n\n self.handlePunctuation(self);\n\n if (self.speechText) {\n self.speechText.innerText = self.speechResult;\n }\n\n if (self.searchBoxQuery) {\n self.searchBoxQuery.value = self.speechResult;\n }\n\n;\n win.setTimeout(function () {\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb\");\n self.speechPanel.classList.add(\"s2tb-h\");\n }\n\n self.hideRetryLink(self);\n\n if (self.searchBoxForm) {\n var inputFr = self.searchBoxForm.querySelector('[name=fr]');\n var inputFr2 = self.searchBoxForm.querySelector('[name=fr2]');\n\n if (inputFr && self.config.searchBox && self.config.searchBox.params && {\n inputFr.value =;\n inputFr.disabled = false; // for homepage case\n }\n\n if (inputFr2 && self.config.searchBox && self.config.searchBox.params && self.config.searchBox.params.fr2) {\n inputFr2.value = config.searchBox.params.fr2;\n inputFr2.disabled = false; // for homepage case\n }\n\n self.searchBoxForm.submit();\n }\n }, 1000);\n };\n\n self.recognition.onspeechstart = function\n /*event*/\n () {// Fired when speech starts\n };\n\n self.recognition.onspeechend = function () {\n // Fired when speech ends\n self.recognition.stop();\n };\n\n self.recognition.onerror = function\n /*event*/\n () {\n // console.log('Error occurred in recognition: ' + event.error);\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_error');\n }\n\n self.hideTrending(self);\n self.showRetryLink(self);\n;\n };\n\n self.recognition.onaudiostart = function\n /*event*/\n () {\n // Fired when the user agent has started to capture audio.\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.add(\"listening\");\n }\n };\n\n self.recognition.onaudioend = function\n /*event*/\n () {\n // Fired when the user agent has finished capturing audio.\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"listening\");\n }\n };\n\n self.recognition.onsoundstart = function\n /*event*/\n () {\n // Fired when any sound — recognisable speech or not — has been detected.\n self.hideTrending(self);\n self.noSpeech = false;\n\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"listening\");\n self.speechButtonContainer.classList.add(\"speaking\");\n }\n };\n\n self.recognition.onsoundend = function\n /*event*/\n () {\n // Fired when no sound present\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"speaking\");\n }\n };\n\n self.recognition.onstart = function\n /*event*/\n () {\n // Fired when the speech recognition service has begun listening\n self.recognitionInit(self);\n self.startRecognition(self);\n };\n\n self.recognition.onend = function\n /*event*/\n () {\n // Fired when the speech recognition service has disconnected.\n self.isRecognitionStart = false;\n\n if (self.noSpeech == false && self.speechResult == '') {\n // No match: Fired when the speech recognition can't recognise speech\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_nomatch');\n }\n\n self.hideTrending(self);\n self.showRetryLink(self);\n;\n }\n }; // trigger onReady event when initialized\n\n\n if (document && document.dispatchEvent) {\n document.dispatchEvent(new Event('VOICE_JS_READY'));\n }\n }\n } // static members\n\n\n VoiceSearch.I18n = I18n; // instance members\n\n VoiceSearch.prototype.renderPermissionGuide = function (self) {\n var tmpl = \"\\n








    \".concat(self.i18n.t('search.voice.permission_title'), \"


    \").concat(self.i18n.t('search.voice.permission_text'), \"




    \\n \");\n var dom = new DOMParser().parseFromString(tmpl, 'text/html');\n document.body.appendChild(dom.body.children[0]);\n };\n\n VoiceSearch.prototype.renderSpeechPanel = function (self) {\n var tmpl = \"\\n






    \\n \\n \\n \\n \\n \\n \\n



    \\n \\n \\n \".concat(self.i18n.t('search.voice.recognition_retry'), \"\\n






    \\n \").concat(self.i18n.t('search.voice.trending_title'), \"\\n \\n



    \\n \");\n var dom = new DOMParser().parseFromString(tmpl, 'text/html');\n\n if (self && self.config && self.config.ui && self.config.ui.speechOverlay && self.config.ui.speechOverlay.disableBlur) {\n dom.body.children[0].classList.add('disable-blur-overlay');\n }\n\n document.body.appendChild(dom.body.children[0]);\n };\n\n VoiceSearch.prototype.isBrowserSupported = function () {\n var isSupported = false;\n var self = this;\n var isChromium = Boolean(;\n var isIOSChrome = /CriOS/.test(window.navigator.userAgent);\n var isEdge = /Edg\\//.test(window.navigator.userAgent);\n var isLegacyEdge = /Edge\\//.test(window.navigator.userAgent);\n var isOpera = Boolean(window.opr);\n var isBrave = Boolean(window.navigator.brave);\n var browsers = [// chrome\n {\n checkEnabled: function checkEnabled() {\n return true;\n },\n checkBrowser: function checkBrowser() {\n return isChromium && !isIOSChrome && !isEdge && !isOpera && !isBrave;\n },\n checkAPI: function checkAPI() {\n return win && ('SpeechRecognition' in win || 'webkitSpeechRecognition' in win) && ('SpeechGrammarList' in win || 'webkitSpeechGrammarList' in win);\n }\n }, // edge\n {\n checkEnabled: function checkEnabled() {\n return self && self.config && self.config.browsers && self.config.browsers.edge;\n },\n checkBrowser: function checkBrowser() {\n return isChromium && isEdge && !isLegacyEdge;\n },\n checkAPI: function checkAPI() {\n return win && ('SpeechRecognition' in win || 'webkitSpeechRecognition' in win) && ('SpeechGrammarList' in win || 'webkitSpeechGrammarList' in win);\n }\n }];\n\n for (var b = 0; b < browsers.length; b++) {\n var browser = browsers[b];\n\n if (browser && browser.checkBrowser && browser.checkBrowser() && browser.checkEnabled && browser.checkEnabled(self) && browser.checkAPI && browser.checkAPI()) {\n isSupported = true;\n }\n }\n\n return isSupported;\n };\n\n VoiceSearch.prototype.recognitionInit = function (self) {\n // Initialize flags for checking whether user is speaking or not\n self.speechResult = '';\n self.noSpeech = true;\n self.isRecognitionStart = true;\n };\n\n VoiceSearch.prototype.showPermissionGuide = function (self) {\n if (self.permissionGuide) {\n self.permissionGuide.classList.remove(\"hide\");\n }\n };\n\n VoiceSearch.prototype.hidePermissionGuide = function (self) {\n if (self.permissionGuide) {\n self.permissionGuide.classList.add(\"hide\");\n }\n };\n\n VoiceSearch.prototype.getTrending = function (self) {\n // Call api for trending terms\n if (!self.config.enable_voice_trending || !self.trending) {\n return;\n }\n\n var url = \"\" + + \"&features=trending.voice\";\n self.ajaxReq(url, function (resBody) {\n if (!resBody || !resBody.response || ! || ! || ![\"trending.voice\"]) {\n return;\n }\n\n var terms =[\"trending.voice\"].data;\n self.showTrending(self, terms);\n });\n };\n\n VoiceSearch.prototype.showTrending = function (self, terms) {\n // params check\n if (!Array.isArray(terms) || terms.length < 3) {\n return;\n } // DOM check\n\n\n if (!self.trending || !self.termSpans || !self.termSpans[0]) {\n return;\n }\n\n var trendingLabel = '';\n trendingLabel += '\"' + terms[0].text + '\"' + ', ';\n trendingLabel += '\"' + terms[1].text + '\"' + ' ';\n trendingLabel += self.i18n.t('search.voice.trending_or') + ' ';\n trendingLabel += '\"' + terms[2].text + '\"';\n self.termSpans[0].innerText = trendingLabel;\n self.trending.classList.remove(\"hide\");\n };\n\n VoiceSearch.prototype.hideTrending = function (self) {\n if (!self.trending) {\n return;\n }\n\n self.trending.classList.add(\"hide\");\n };\n\n VoiceSearch.prototype.showRetryLink = function (self) {\n if (self.retryLink) {\n self.retryLink.innerText = self.i18n.t('search.voice.recognition_retry');\n self.retryLink.classList.remove(\"hide\");\n }\n };\n\n VoiceSearch.prototype.hideRetryLink = function (self) {\n if (self.retryLink) {\n self.retryLink.classList.add(\"hide\");\n }\n };\n\n VoiceSearch.prototype.startRecognition = function (self) {\n self.hidePermissionGuide(self);\n self.getTrending(self);\n;\n\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_start');\n win.setTimeout(function () {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_listening');\n }, 2000);\n }\n\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb-h\");\n self.speechPanel.classList.add(\"s2tb\");\n }\n\n self.hideRetryLink(self);\n };\n\n VoiceSearch.prototype.closePanel = function (self) {\n;\n win.setTimeout(function () {\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb\");\n self.speechPanel.classList.add(\"s2tb-h\");\n }\n\n self.hideTrending(self);\n self.hideRetryLink(self); // clean up esc listener\n\n doc.removeEventListener('keydown', self.onEscKeyDown);\n }, 100);\n };\n\n VoiceSearch.prototype.handlePunctuation = function (self) {\n if (self.speechResult.length > 0) {\n var lastChar = self.speechResult.charAt(self.speechResult.length - 1);\n\n if (lastChar === '.' || lastChar === '?' || lastChar === '。' || lastChar === '?') {\n self.speechResult = self.speechResult.slice(0, -1);\n }\n }\n };\n\n VoiceSearch.prototype.sendBeacon = function (actn, slk) {\n var ULT = win.YAHOO.ULT || {},\n SB = win.YAHOO.SB || {};\n\n if (ULT.beacon_click) {\n var trackParams = {\n _S: SB.config.i13n.spaceid,\n _I: SB.config.i13n.pvid,\n actn: actn,\n sec: 'search',\n slk: slk\n };\n win.YAHOO.ULT.beacon_click(trackParams);\n }\n };\n\n VoiceSearch.prototype.ajaxReq = function (url, callback) {\n var DONE_STATE = XMLHttpRequest.DONE || 4; // for IE-compatibility\n\n var xhr = new XMLHttpRequest();\n var responseRaw;\n var response; // CORS request only for IE8/IE9\n\n if (doc.documentMode && doc.documentMode < 10) {\n var xdr = new win.XDomainRequest();\n\n xdr.onload = function () {\n try {\n response = JSON.parse(responseRaw);\n callback(response);\n } catch (err) {\n return;\n }\n };\n\n'GET', url);\n xhr.send();\n return;\n } // CORS request for browers newer than IE9\n\n\n xhr.onreadystatechange = function () {\n if (xhr.readyState !== DONE_STATE) {\n return;\n } // handle ajax response\n\n\n switch (xhr.status) {\n case 200:\n responseRaw = xhr.responseText;\n\n try {\n response = JSON.parse(responseRaw);\n callback(response);\n } catch (err) {\n return;\n }\n\n break;\n\n default:\n // non-200 status code: retry or assume failure\n callback(response);\n break;\n }\n };\n\n'GET', url, true);\n /* aync request */\n\n xhr.timeout = 10000;\n xhr.send();\n };\n\n if (!win.YAHOO) {\n win.YAHOO = {};\n }\n\n if (!win.YAHOO.Util) {\n win.YAHOO.Util = {};\n }\n\n win.YAHOO.Util.VoiceSearch = VoiceSearch;\n})(window, document);\n\n//# sourceURL=webpack://@vzmi/voicejs/./src/index.js?")},"./src/lib/I18n.js":/*!*************************!*\ !*** ./src/lib/I18n.js ***! \*************************/function(module,__unused_webpack_exports,__webpack_require__){eval("module.exports = function () {\n var LANG_LIST = __webpack_require__(/*! ./lang_list.json */ \"./src/lib/lang_list.json\");\n\n var DEFAULT_LANG = 'default';\n\n var isValidLang = function isValidLang(lang) {\n return LANG_LIST.indexOf(lang) !== -1;\n }; // convert language strings to key-value map\n\n\n var buildStrMap = function buildStrMap(langStrings) {\n return langStrings.reduce(function (strMap, item) {\n strMap[] = item.defaultMessage;\n return strMap;\n }, {});\n };\n\n var I18n = function I18n(options) {\n // initialize\n this.lang = isValidLang(options && options.lang) ? options.lang : DEFAULT_LANG;\n }; // static members\n\n\n I18n.langMap = {};\n I18n.langMap[DEFAULT_LANG] = buildStrMap(__webpack_require__(/*! ../lang/strings.json */ \"./src/lang/strings.json\"));\n\n I18n.setLangMap = function (lang, strings) {\n if (lang && strings) {\n I18n.langMap[lang] = buildStrMap(strings);\n }\n }; // instance members\n\n\n I18n.prototype = {\n t: function t(id) {\n switch (true) {\n // look up target language\n case Boolean(I18n.langMap && I18n.langMap[this.lang] && I18n.langMap[this.lang][id]):\n return I18n.langMap[this.lang][id];\n // fallback to default strings\n\n case Boolean(I18n.langMap && I18n.langMap[DEFAULT_LANG] && I18n.langMap[DEFAULT_LANG][id]):\n return I18n.langMap[DEFAULT_LANG][id];\n\n default:\n return '';\n }\n }\n };\n return I18n;\n}();\n\n//# sourceURL=webpack://@vzmi/voicejs/./src/lib/I18n.js?")},"./node_modules/css-loader/dist/cjs.js!./node_modules/postcss-loader/dist/cjs.js!./src/index.css":/*!*******************************************************************************************************!*\ !*** ./node_modules/css-loader/dist/cjs.js!./node_modules/postcss-loader/dist/cjs.js!./src/index.css ***! \*******************************************************************************************************/function(module,__webpack_exports__,__webpack_require__){eval('__webpack_require__.r(__webpack_exports__);\n/* harmony import */ var _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0__ = __webpack_require__(/*! ../node_modules/css-loader/dist/runtime/api.js */ "./node_modules/css-loader/dist/runtime/api.js");\n/* harmony import */ var _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0___default = /*#__PURE__*/__webpack_require__.n(_node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0__);\n// Imports\n\nvar ___CSS_LOADER_EXPORT___ = _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0___default()(function(i){return i[1]});\n// Module\n___CSS_LOADER_EXPORT___.push([, "/* Sprites */\\n#spchp.permission-guide .guide .microphone .sprite,\\n#spchp .close-button,\\n#spch .close-button,\\n#spch .spchc .microphone,\\n#spch .spchc .speaking .microphone {\\n background-image: url(;\\n background-repeat: no-repeat;\\n background-size: initial;\\n color: transparent;\\n}\\n/* Retina displays */\\n@media\\n only screen and (-webkit-min-device-pixel-ratio: 2),\\n only screen and (min-device-pixel-ratio: 2),\\n only screen and (min-resolution: 192dpi),\\n only screen and (min-resolution: 2dppx) {\\n#spchp.permission-guide .guide .microphone .sprite,\\n#spchp .close-button,\\n#spch .close-button,\\n#spch .spchc .microphone,\\n#spch .spchc .speaking .microphone {\\n background-size: 41px 330px;\\n background-image: url(\\n}\\n }\\n\\n/* permission guide */\\n#spchp.permission-guide {\\n height: 100%;\\n width: 100%;\\n padding: 0;\\n opacity: 0.9;\\n background-color: #fff;\\n left: 0;\\n overflow: hidden;\\n position: fixed;\\n text-align: left;\\n top: 0;\\n z-index: 10000;\\n transition: visibility 0s linear 0.218s, background-color 0.218s;\\n}\\n#spchp.permission-guide .close-button {\\n background-position: 0 0;\\n width: 24px;\\n height: 24px;\\n border: none;\\n cursor: pointer;\\n right: 0;\\n margin: 20px;\\n padding: 0;\\n position: absolute;\\n top: 0;\\n z-index: 10;\\n opacity: 0.8;\\n }\\n#spchp.permission-guide .close-button:hover {\\n opacity: 1;\\n }\\n#spchp.permission-guide .guide {\\n margin: 191px 0 0 507px;\\n }\\n#spchp.permission-guide .guide .microphone {\\n height: 68px;\\n width: 52px;\\n border-right: 1px solid #232a31;\\n float: left;\\n }\\n#spchp.permission-guide .guide .microphone .sprite {\\n background-position: 0 -105px;\\n width: 28px;\\n height: 28px;\\n }\\n#spchp.permission-guide .guide .guide-text {\\n height: 68px;\\n margin-left: 24px;\\n float: left;\\n }\\n#spchp.permission-guide .guide .guide-text .title {\\n color: #232a31;\\n font-size: 32px;\\n font-family: HelveticaNeue-Bold;\\n line-height: 28px;\\n margin-bottom: 16px;\\n }\\n#spchp.permission-guide .guide .guide-text .text {\\n color: #232a31;\\n font-size: 16px;\\n line-height: 28px;\\n }\\n#spchp.permission-guide.hide {\\n display: none;\\n }\\n\\n/* speech panel */\\n#spch.spch {\\n background: #fff;\\n height: 100%;\\n left: 0;\\n opacity: 0;\\n overflow: hidden;\\n position: fixed;\\n text-align: left;\\n top: 0;\\n visibility: hidden;\\n width: 100%;\\n z-index: 10000;\\n transition: visibility 0s linear 0.218s, background-color 0.218s;\\n}\\n#spch.spch .close-button {\\n background-position: 0 0;\\n width: 24px;\\n height: 24px;\\n border: none;\\n cursor: pointer;\\n right: 0;\\n margin: 20px;\\n padding: 0;\\n position: absolute;\\n top: 0;\\n z-index: 10;\\n opacity: 0.8;\\n }\\n#spch.spch .close-button:hover {\\n opacity: 1;\\n }\\n#spch.spch .spchc {\\n display: block;\\n height: 97px;\\n pointer-events: none;\\n }\\n#spch.spch .spchc .inner-container {\\n width: 100%;\\n height: 100%;\\n opacity: 0.1;\\n pointer-events: none;\\n transition: opacity 0.318s ease-in;\\n }\\n#spch.spch .spchc .inner-container .spch-control {\\n display: inline-block;\\n }\\n#spch.spch .spchc .inner-container .text-container {\\n float: left;\\n height: 91px;\\n overflow: hidden;\\n margin: 3px 0;\\n pointer-events: none;\\n width: calc(50% - 48.5px);\\n }\\n#spch.spch .spchc .inner-container .text-container p {\\n display: table-cell;\\n vertical-align: middle;\\n width: 550px;\\n height: 97px;\\n }\\n#spch.spch .spchc .inner-container .text-container .spcht {\\n font-weight: normal;\\n color: #6e7780;\\n line-height: normal;\\n opacity: 0;\\n pointer-events: none;\\n text-align: left;\\n -webkit-font-smoothing: antialiased;\\n transition: opacity 0.1s ease-in, margin-left 0.5s ease-in, top 0s linear 0.218s;\\n }\\n#spch.spch .spchc .inner-container .text-container .spcht.hide {\\n display: none;\\n }\\n#spch.spch .spchc .inner-container .text-container #spcht-retry {\\n color: #0f69ff;\\n cursor: pointer;\\n pointer-events: auto;\\n }\\n#spch.spch .spchc .inner-container .button-container {\\n pointer-events: none;\\n position: relative;\\n transition: transform 0.218s, opacity 0.218s ease-in;\\n }\\n#spch.spch .spchc .inner-container .button-container .button {\\n background-color: #fff;\\n border: 1px solid #eee;\\n border-radius: 100%;\\n bottom: 0;\\n box-shadow: 0 2px 5px rgba(0, 0, 0, 0.1);\\n cursor: pointer;\\n display: inline-block;\\n left: 0;\\n opacity: 0;\\n pointer-events: none;\\n position: absolute;\\n right: 0;\\n top: 0;\\n transition: background-color 0.218s, border 0.218s, box-shadow 0.218s;\\n }\\n#spch.spch .spchc .inner-container .button-container .button .microphone {\\n background-position: 0 -24px;\\n width: 41px;\\n height: 41px;\\n left: 27px;\\n pointer-events: none;\\n position: absolute;\\n top: 27px;\\n transform: scale(1);\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple {\\n position: absolute;\\n width: 136px;\\n height: 136px;\\n z-index: -1;\\n left: 50%;\\n top: 50%;\\n opacity: 0;\\n margin: -70px 0 0 -70px;\\n border-radius: 100px;\\n -webkit-animation: ripple 3.3s infinite;\\n animation: ripple 3.3s infinite;\\n background-color: #fff !important;\\n border: 2px solid #e0e4e9;\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple:nth-child(2) {\\n -webkit-animation-delay: 1.1s;\\n animation-delay: 1.1s;\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple:nth-child(3) {\\n -webkit-animation-delay: 2.2s;\\n animation-delay: 2.2s;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .button {\\n background-color: #0f69ff;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .button .microphone {\\n background-position: 0 -65px;\\n width: 40px;\\n height: 40px;\\n pointer-events: none;\\n position: absolute;\\n transform: scale(1);\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple {\\n background-size: 114px;\\n position: absolute;\\n width: 114px;\\n height: 114px;\\n z-index: -1;\\n left: 50%;\\n top: 50%;\\n margin: -57px 0 0 -57px;\\n -webkit-animation: speakingRipple1 2s infinite;\\n animation: speakingRipple1 2s infinite;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple:nth-child(2) {\\n background-size: 123px;\\n width: 123px;\\n height: 123px;\\n margin: -62px 0 0 -62px;\\n -webkit-animation: speakingRipple2 2s infinite;\\n animation: speakingRipple2 2s infinite;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple:nth-child(3) {\\n background-size: 136px;\\n width: 136px;\\n height: 136px;\\n margin: -68px 0 0 -68px;\\n -webkit-animation: speakingRipple3 2s infinite;\\n animation: speakingRipple3 2s infinite;\\n }\\n#spch.spch .spcho {\\n background-image: linear-gradient(to bottom, rgb(255, 255, 255) 50%, rgba(255, 255, 255, 0) 99%);\\n display: block;\\n min-width: 100%;\\n text-align: center;\\n top: 145px;\\n padding-bottom: 71px;\\n pointer-events: auto;\\n }\\n#spch.spch .spcho #spch-trending {\\n -webkit-animation: fadeIn 1s forwards;\\n animation: fadeIn 1s forwards;\\n opacity: 0;\\n }\\n#spch.spch .spcho #spch-trending .trending {\\n color: #6e7780;\\n display: inline-block;\\n font-size: 16px;\\n }\\n#spch.spch .spcho 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    How Long Should You Hold a Plank and Do They Burn Belly Fat? ›

    To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. According to trainers, following this practice of holding a plank for 60 seconds gives the best results.

    How long should I plank to lose belly fat? ›

    Repetitions should last between 15 and 30 seconds. Also make sure that your shoulders, lower back and buttocks are in a straight line and parallel to the floor.

    Can I lose belly fat by planking? ›

    A plank or different variations of it helps target your core and reduces the fat in the stomach region. There are not many steps to follow, but it is important that you get your posture right. That said, here's a list of plank exercises you can do in order to cut down on your belly fat!

    Does 2 minute plank burn belly fat? ›

    Reduces belly fat: Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body.

    How much belly fat does a 1 minute plank burn? ›

    The bottom line. The plank is a highly effective abdominal-strengthening exercise. For most people, it burns between two and five calories per minute.

    Which exercise burns the most belly fat? ›

    The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

    Will I lose weight if I plank everyday? ›

    A plank helps to burn fat rapidly, largely because it can engage multiple muscles at once. No wonder, it benefits the core strength of your body and boosts your metabolic rate to lose weight. All in all, a plank is an excellent choice to stimulate the whole body.

    How to lose belly fat in 10 days? ›

    Lose that paunch in just 10 days
    1. Follow these easy-to-do tips and get rid of your tummy in 10 days… ...
    2. Cut down on carbs. ...
    3. Increase protein intake. ...
    4. Stay away from fad diets. ...
    5. Walk, and then walk some more. ...
    6. Stay away from temptation. ...
    7. Sleep on time. ...
    8. Add fiber to your diet.
    Apr 15, 2021

    Do planks burn love handles? ›

    One of the most effective workouts for love handles is the plank workout as they will tone up your muscles under those ugly love handles and also strengthen your core. Oh, and did we mention how it's also going to give you that sculpted tush, ladies!

    What happens if I plank everyday for 30 days? ›

    All in all, I lost two inches from my waistline and four inches from my belly. These results are nothing to scoff at from just 30 days of a one-minute workout. My posture also improved, which speaks to my increased core strength. As part of this process, I realized that consistency is key.

    Is it OK to do planks everyday? ›

    How often should you do planks? You can perform a plank every day, on alternate days, or simply as part of your regular workouts.

    How many planks a day to lose belly fat in a week? ›

    To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. According to trainers, following this practice of holding a plank for 60 seconds gives the best results.

    Do planks burn back fat? ›

    Plank can be a great exercise to target back fat. For an added challenge to this simple and effective exercise, begin in a forearm plank, and then slowly move toward a side plank on your forearms. For a modification in side plank, use the knee closest to the ground as a sort-of kickstand.

    What happens if you do 1 minute plank everyday for a month? ›

    It's an excellent exercise that works the entire core, which improves running efficiency (a weak core means you have to work harder to maintain form, which means you expend energy you could be using to run further). You may also feel it in your shoulders and lower back, though I did not.

    How to lose 10 pounds in a week? ›

    To lose 10 pounds, a person can follow these steps.
    1. Follow a low-calorie diet. Share on Pinterest A low-calorie diet is recommended when trying to lose weight. ...
    2. Avoid junk food. Junk foods are: ...
    3. Add lean protein. Lean protein helps build muscle. ...
    4. Move more. ...
    5. Try high-intensity cardio. ...
    6. Add weights. ...
    7. Eat fewer carbs. ...
    8. Reduce bloating.
    Apr 13, 2018

    What kills belly fat in a week? ›

    Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily. Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance.

    How to lose 20 pounds in a month? ›

    Here are the 10 best ways to quickly and safely drop 20 pounds.
    1. Count calories. ...
    2. Drink more water. ...
    3. Increase your protein intake. ...
    4. Reduce your refined carb consumption. ...
    5. Start lifting weights. ...
    6. Eat more fiber. ...
    7. Follow a sleep schedule. ...
    8. Set reasonable goals and stay accountable.

    How can I flatten my lower stomach? ›

    Lifestyle changes for weight loss
    1. Drink plenty of water.
    2. Add more walking into your routine.
    3. Practice mindful eating, and try to eat slower. Taking your time when you eat can help keep you from overeating.
    4. Quit smoking before you try any kind of calorie restriction plan. ...
    5. Get a good night's sleep whenever possible.
    Nov 25, 2019

    What burns fat the fastest? ›

    Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

    How often should you plank to see results? ›

    Plank two to four times a week. Increase your time in increments of five to 10 seconds. Once you can hold your position for more than a minute, progress to a new movement, like reaching overhead while planking.

    How many planks a day is enough? ›

    Start by doing 1 plank a day to slowly 3 to 10 a day to reap the maximum benefits. Then, slowly also try side planks which can help improve your flexibility. If you are doing plank exercise at home, make sure you try in front of the mirror or with someone who can guide you.

    How long does it take to see results from a plank? ›

    How long do you need to hold a plank to get results? According to research by professor and spine specialist Stuart McGill, Ph. D., you only need to hold a plank for 10 seconds to work the core and see results.

    Which fruit is best for flat tummy? ›

    Here are some fruits that are known to cut belly fat:
    • Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. ...
    • Tomato. The tangy goodness of tomato may do wonders to cut your belly fat. ...
    • Guava. ...
    • Strawberries. ...
    • Kiwi.
    Jan 19, 2021

    How to lose 10 pounds off your stomach in 2 weeks? ›

    Strategies For Losing 10 Pounds In Two Weeks (More Realistically In A Month)
    1. Eat Fewer Calories. ...
    2. Avoid Processed Foods. ...
    3. Try Some High-Intensity Workouts. ...
    4. Try Intermittent Fasting. ...
    5. Lower Your Intake Of Sodium. ...
    6. Get Some Expert Help.
    Jan 14, 2023

    Which plank position is best? ›

    Which Plank Position is Most Effective? Planks on your elbows are most effective for targeting the core muscles. Being more horizontal to the floor means your core has to work harder to keep you stable.

    Do planks and push ups burn fat? ›

    Push ups are quite effective when it comes to building muscles. The same cannot be said when it comes to helping one lose weight. Although they are a good exercise, they do not trigger a quick fat burn. This is due to the fact that push ups do not cause a significantly elevated heart rate.

    Is plank on elbows or hands harder? ›

    Stay up: The straight-arm plank is more difficult than the elbow plank, so if you're finding that you need more of a challenge as you hang out on your forearms, focus on perfecting a plank just on your hands.

    How do you do the 30 day plank challenge to lose belly fat? ›

    Start with a basic plank for 20-30 seconds for a week with as many repetitions as possible. When you feel that you are ready, try holding the basic plank for 40- 50 seconds. Experts suggest holding plank exercise for 60 seconds for 3 repetitions to lose abdominal fat.

    Should I do planks or side planks? ›

    Side plank creates greater stability for the shoulders, hips, and spine, and allows us to opt out of our habitual pattern of rounding forward. That's why it's well worth adding more variety into your yoga practice by replacing a few of those regular plank poses with side planks.

    What is better sit ups or planks? ›

    In addition, plank exercises recruit a better balance of muscles on the front, sides, and back of the body than sit-ups, which target just a few muscles.

    Can you lose inches doing planks? ›

    Although planks alone may not help you lose five inches of belly fat, when combined with a healthy diet and a solid strength training regimen, you'll be on your way to reaching the fat loss goal you desire.

    What will happen if I do a 1 minute plank everyday for a week? ›

    Planking exercise improves your body posture by strengthening your back, neck, chest, shoulder and abdominal muscles. If you do the plank every day, your posture improves and your back will be straight.

    What will 3 planks a day do? ›

    Planks can help improve your posture

    By strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.

    Can you get in shape just doing planks? ›

    In fact, you can get a total-body workout by just doing plank variations and nothing else. The workout below includes five different types of planks that work your body in slightly different ways. Together, they'll hit most of the major muscle groups in your body.

    How can I lose 5 inches off my waist in a week? ›

    Lose 5 Inches off Your Waist With This Bodyweight Workout,...
    1. Walking Lunges. walking lunges. ...
    2. Judo Pushups. judo pushup. ...
    3. Step-Ups. step-ups exercise. ...
    4. Side Plank Leg Raise. side plank with leg raise, belly fat burner workout.
    Nov 6, 2022

    How to lose belly fat in 2 weeks? ›

    Start with our high-fiber diet plan.
    1. Walk every day.
    2. Load up on protein.
    3. Okay, now you can do some crunches.
    4. Try to limit your stress.
    5. Prioritize quality sleep.
    6. Drink less alcohol.
    7. Cook more often.
    8. Avoid sugary foods.
    Dec 16, 2022

    How do you get rid of back fat around your waist? ›

    You can only lose back fat by losing fat all-over on your bod. You can also tone the area by targeting back muscles. Creating a calorie deficit, eating healthy, and exercising regularly are the keys to the weight loss needed to target back fat. Remember that some degree of back fat is healthy and totally normal!

    What are the best exercises to lose back fat? ›

    These resistance training exercises work to strengthen your posterior muscles, which will not only change their appearance but also help to lower the risk of injury.
    • Reverse fly. ...
    • Resistance band pull-down. ...
    • Barbell bent over rows. ...
    • Back extension. ...
    • Dumbbell swing. ...
    • Side plank variations. ...
    • Reverse fly. ...
    • Resistance band pull-down.
    Dec 15, 2022

    How do you flatten back fat? ›

    To get rid of fat deposits on your back, you'll need to start by creating a caloric deficit. That means that you'll need to burn more calories than you consume. In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.

    Why do I shake when I plank? ›

    "Shaking or quivering during a plank is totally normal. This just means you're pushing the muscle contraction to its limits and challenging its endurance capacity," says David Jou, PT, DPT, co-founder of Motivny in New York City. The same goes for shaking during other exercises, according to Dr. Jou.

    Do planks flatten your stomach? ›

    Planks are the most common exercise to flatten a stomach, although there are a number of variations on the simple form in order to achieve better results.

    Can you lose weight doing planks alone? ›

    For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest. They are an excellent addition to a well-rounded exercise routine, which also includes cardio workouts.

    Is 2 minute plank a day enough? ›

    “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that. “Two minutes is often considered the maximum, and you don't get much more benefit after that,” says L'Italien.

    What happens when you plank for 2 weeks? ›

    Your Arms and Abs Will Transform After This 2-Week Challenge

    Since holding a basic high plank wouldn't be much fun (and could end up causing an injury), this challenge mixes up five basic variations to not only tone your abs and arms but to also target your obliques, legs, and upper back as well.

    Will doing planks everyday flatten my stomach? ›

    Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.

    What if I do a 5 minute plank everyday? ›

    It doesn't just work your abdominal muscles, but your entire core, and can even help you build strength in your shoulders, chest, upper back, and thighs.

    Is it better to plank on hands or elbows? ›

    Are Planks On the Elbows Or Hands More Effective? The short answer to whether planks on the elbows (which are often called forearm planks) or planks on the hands (which are also called straight-arm planks) are more effective is that planks on the elbows are more effective for targeting more of the core muscles.

    What is better sit-ups or planks? ›

    In addition, plank exercises recruit a better balance of muscles on the front, sides, and back of the body than sit-ups, which target just a few muscles.

    How do planks change your body? ›

    The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, an improved ability to perform daily tasks, and enhanced athletic performance.


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